Prone sideglide exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Prone sideglide )

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Name of exercise  AROM lumbar ext w/sideglide
Other names of exercise Prone sideglide
Description of exercise Prone sideglide exercise is a simple yet effective movement that targets the muscles in the back and shoulders. To perform this exercise, lie face down on a mat with your arms extended overhead. Slowly lift one arm and leg off the ground, reaching towards the opposite side. Hold this position for a few seconds before returning to the starting position. This exercise helps to strengthen the muscles in the back, improve posture, and increase range of motion in the shoulders. It is also a great way to activate the core muscles and improve overall stability. It can be modified to suit different fitness levels and can be easily incorporated into a regular workout routine.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie face down, elbows bent, hands beside face.
  • Glide trunk to indicated side.
  • Push up on hands, straighten elbows, keeping hips on floor.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Lumbar
    Type of Muscles Back
    Category of Exercise __
    Type of Exercise AROM
    Body Position Prone
    Difficulty Level Low
    Direction of Exercise Side Bend
    Type of Action Abduction, Elevation, Extension, Reposition

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved shoulder mobility
  • Increased core strength
  • Better posture
  • Enhanced balance
  • Strengthened back muscles
  • Improved spinal alignment
  • Increased flexibility
  • Improved range of motion
  • Improved stability
  • Reduced risk of injury

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The prone sideglide exercise should be avoided in certain situations to prevent potential injury or aggravation of existing conditions. These include:Recent injury or surgery: If you have recently injured your back, shoulder, or hip, or have undergone surgery in these areas, it is best to avoid the prone sideglide exercise until you have fully recovered.
  • Acute pain or inflammation: If you are experiencing acute pain or inflammation in your back, shoulder, or hip, performing the prone sideglide exercise can worsen your symptoms and delay healing.
  • Pregnancy: Pregnant women should avoid the prone sideglide exercise as it can put unnecessary strain on their abdominal muscles and pelvic floor.
  • Osteoporosis: People with osteoporosis should avoid the prone sideglide exercise as it can put excessive pressure on the spine and increase the risk of fractures.
  • Severe balance or coordination issues: If you have severe balance or coordination issues, it is best to avoid the prone sideglide exercise as it involves moving the body in an unstable position.It is always advisable to consult with a healthcare professional before starting any new exercise routine, especially if you have any underlying health conditions or injuries. They can provide personalized recommendations and modifications to ensure your safety and prevent any potential complications.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Use proper form and technique
  • Start with a slow and controlled movement
  • Keep your core engaged
  • Avoid jerky or sudden movements
  • Do not overextend your spine
  • Keep your neck in a neutral position
  • Use a mat or cushion for comfort
  • Avoid arching your back
  • Listen to your body and stop if you feel pain
  • Breathe evenly throughout the exercise

    • Helpful in Diseases

  • Arthritis
  • Scoliosis
  • Herniated disc
  • Sciatica
  • Spinal stenosis
  • Degenerative disc disease
  • Piriformis syndrome
  • Sacroiliac joint dysfunction
  • Muscle strain
  • Nerve impingement

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    Frequently asked questions

     

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